We’ve created a 4-week plan for you to get your biology on your side, avoid dietary inflammation and start improving your gut health. Your plan is split into 4 parts, each designed to be a quick, yet sustainable way to hit new goals. You'll learn how to eat well and nourish your body.

Set yourself up for success.

We recommend that you take some time to get ready prior to starting the plan. Below are a couple of steps that you might find helpful:

1. Out with the old…

Some people find it easiest to remove temptations entirely. If that sounds like you, then clean out your fridge and kitchen cupboards of foods that don't work for your body. Use the barcode scanner or search functionality to identify the foods in your kitchen that score below 50. Remove anything that might trip you up.

That said – nobody likes food waste. So if it's fresh then use it up. If it's shelf-stable then gift it to your neighbor or local food bank.

If clearing out these foods isn't going to work for you and your family, then try rearranging your cupboards to place lower scoring items out of sight. Keep healthier options on display and easy to access.

2. In with the new…

Stock up on foods that work for your biology and buy foods that score 50 or above. Stuck for ideas? Take a look at your personalized foods and meal ideas in the "Foods" section or use the search feature to check scores for something specific. You'll find an abundance of foods you can eat during your 4-week plan. It's best to plan ahead before you shop but you can also use the barcode scanner to check scores while in store.

3. Preparation is half the job

Our most successful users find planning ahead is the best way to stick with their plan. Pick a day to start your plan that works for your schedule. For many people that's a Monday as you have the weekend before to shop and prepare. If you've got a large freezer then make it your friend. Frozen fruits and vegetables are just as nutritious as fresh and very convenient to have on hand. Try getting into the habit of doing a big-batch Sunday. Prepare large batches of veggies or whole grains ahead of time to make meals easy to assemble during the week.

4. Bear your cycle in mind

If you have periods, then keep your cycle in mind. Many people who have periods find it best to start their plan after their period has finished, as it can be easier for their body to adjust to a new routine.

Over 90% of people who have periods regularly experience some form of PMS or PMDD symptoms (physiological changes due to cycle-related hormonal changes). Everyone is unique and you might experience these symptoms to a lesser or higher degree over time. Symptoms include:

  • Changes in appetite, such as increased hunger and cravings
  • Bloating and discomfort
  • Constipation and/or diarrhea
  • Temporary weight gain due to hormonal fluctuation. Up to 3-5lbs can be gained within days before the start of your period. It's important to remember, when your clothes suddenly no longer fit as they used to, that this is not a real weight gain, but a water retention caused by hormonal changes. This weight will usually come off once your period starts.
  • Tender breasts, body pain, cramps and general discomfort
  • Emotional changes, such as anxiety, irritability
  • Fatigue and low energy

These symptoms can start up to a week before your period is due and can last for several days after your period has finished. Making big changes at this time can feel like fighting against your own body. We encourage you to reflect on your own experiences when it comes to your cycle and plan around it.

We are planning to roll out further tips and advice on this topic. If you have feedback or ideas you'd like to share, you can do it here.

Up next: Week 1 - Go for green

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